Thursday, October 19 WOD

‪Room 2‬
Warmup: ‬‪1:00 double unders or practice‬
2 Rounds:
10 Banded Pull Aparts
10 PVC Thrusters
10 OH Walking Lunges 
10 Tall Split Jerks
5 Pull-up/ Negatives
‪Buy-In: ‬
‪A. 8:00 EMOM: ‬
‪2 Split Jerks‬
‪-2s Pause in catch before bringing feet together ‬
‪B. 3 Sets: ‬
‪8/each Single Arm DB Press ‬
‪10/each single leg Glute Bridge ‬
WOD: 4 Rounds, 4:00 to complete: ‬
‪400m Run (1 lap around building) ‬
‪20m DB Bear Crawl‬
‪AMRAP Seated Russian Twists‬
– ‪rest 1:00‬

Teens and Tweens
Room 1
Warmup: x 1 round
:60 jump rope practice
10 air squats
50’walking straigt leg toe touches
10 jump lunges
50’zombie walk
10 jump squats
Buy-In: x 5 sets
Back squat x 3 with tempo 31×1 (weight should be moderate and only go up in weight if the tempo and form are good)
Max broad jump x 3
Tuck holds x :20-:30
WOD: For reps and time. Teams of 2 x 8 rounds
P1-run 200m
P2-amrap Russian kettlebell swings
Then switch. After each full round, rest :60 

Looking for a way to track your workouts and results? Checkout the MyWOD app, available for all you iPhone / iOS and Android users. Or get vintage and use a good old fashioned notebook!